Digging Out of a Rut

For most of us, running is more than just a sport. It is a significant part of who we are, and a major fixture in our lives. Running is also repetitive and demanding, however, and even the most dedicated runners sometimes get bored or tired or lose the desire to head out the door for another 12 miler. If you sense that you’re in a rut, then you need to break out of your routine. This may involve a rest, a temporary switch to other types of exercise, and/or simply injecting some variety into your training.

Every runner should have a physical and mental break from hard training and racing at least once per year. World-class runners take some time off after a competitive season before starting the long build-up for their next goal races. They know that it is better to have some down-time and bounce back strong and motivated than to slog through fatigue and the resultant mediocre training. Scheduling a few weeks of rest followed by several weeks of stress-free running rekindles the enthusiasm to push hard in training.

If you are not worn out but just feel that you need some time off from running, then you need a mental break, and the best mental break is not to become a couch potato, but rather to vary your physical activity. In warm weather, cycling, hiking, swimming, kayaking, and multi-sport events are great options to stay fit and have fun with new challenges. In the winter, cross country skiing is a wonderful alternative to running. Applying your aerobic fitness to these other sports can be genuinely satisfying, and when you are ready once again to concentrate on running, you can simply taper down your cross-training as you increase your mileage.

Whether or not you take a break from running, to get out and stay out of a rut you will need to change your training routine to make your running more interesting. Five ways to keep your running energized and focused are discussed below. The key is to try alternatives that you believe will make a meaningful difference for you.

1. Find new training partners. Most runners yearn for company on the run, at least some of the time. The best situation is to have your own personal "training hack" who will do whatever you want whenever you want. Failing that, it is great to have someone with roughly the same goals, or to have a group of running partners, some of whom will push you a little harder than you would on your own, and others who will run easily with you on recovery days. The importance of the social aspect of training partners should not be underestimated, particularly on wet, dark, cold, windy days.

2. Vary your courses and terrain. Buying topographic maps for your area can help you find new road courses and trails. You may be surprised with the options for running in your area that you weren’t aware of. For those of us who pound the roads daily, running on trails, golf courses, etc. not only can reduce the likelihood of injury but also can provide a refreshing change in scenery.

3. Sign up for a running camp. Running camps are often held in inspiring locations, and are great for meeting new people with common interests and learning more about training. By temporarily requiring a new level of commitment, the excitement of training during a running camp will ideally carry over when you return home. The best running camps have experienced coaches who can provide advice to optimize the effectiveness of your training. If there are no running camps available when you feel the need, then get a few running friends together and go away somewhere stimulating for a training weekend.

4. Vary your effort. Nothing drains the desire to train more quickly than running at the same effort day after day. If your training consists of one moderately hard day after another, then you will improve your running performance and greatly reduce monotony by adhering to the hard-easy principle of training. Your training week should focus on two to three hard training sessions, with enough recovery days included so you are always ready for the next hard session. Introducing tempo runs, long intervals, hills, striders, and fartlek to your training will provide a broad range of interesting and effective workouts.

5. Get a coach. Having someone else who cares about your running and will guide your training can make a huge difference to your motivation. A good coach will help you reach your potential by providing insight and encouragement. It is very useful to have someone knowledgeable to help you put together your training schedule and with whom to discuss your progress. Knowing that you will regularly be reporting back to your coach creates a higher level of accountability to stick to your training plan.

Even with variety in your training, to maintain your motivation and focus you need to set challenging goals. It helps if your goals take you out of your comfort zone, and even scare you a little. One option is to commit to a race at an unfamiliar distance or in an unfamiliar format. For example, if you have never raced on the track, then the naked truth of times on the track should capture your attention. Mountain racing, ultras, and trail races can also provide exhilarating new challenges.